Training Programme

Tanith Maxwell Training Programme

We are delighted that you have shown an interest in road running and look forward to sharing with you a training programme that has been carefully constructed by our leading SA Marathon Runner, Durban’s very own Tanith Maxwell.

Tanith Maxwell, based in Kloof, competes in events nationally and internationally, including the Durban SPAR Women’s 10km/5km. She is the only lady to have qualified for South Africa to compete in the Commonwealth Games in India in October. She will be using the Durban SPAR Women’s 10km/5km as a final race preparation before she leaves for India. Her distances that she concentrates on are 10km, 21,1km and 42.2km.

For more information on Tanith go to www.tanithmaxwell.co.za

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday

Week 1	Walk 25mins	Rest	Walk 12mins	Rest	Walk 30mins	Rest	Rest
19 July - 25 July			Jog 2mins		Jog 3 mins
			Walk 12mins

Week 2	Walk 25mins	Rest	Walk 15mins	Rest	Walk 25mins	Rest	Walk 5mins
26 July - 1 Aug	jog 3 mins		Jog 5mins		Jog 5 mins		Jog 2mins
			Walk 15mins				(repeat 4X)

Week 3	Walk 30mins	Rest	Walk 8mins	Rest	Walk 12mins	Rest	Walk 35mins
2 Aug - 8 Aug	Jog 7 mins		Jog 3mins		Jog 9 mins
			(repeat 3X)		Walk 12mins

Week 4	Walk 15mins	Rest	Walk 10mins	Rest	Walk 40mins	Rest	Walk 20mins
9 Aug - 15 Aug	Jog 10 mins		Jog 5mins (repeat 3X)		Jog 10 mins		Jog 10mins
	Walk 15mins						Walk 15mins

Week 5	Walk 50 mins	Rest	Walk 10mins	Rest	Walk 20mins	Rest	Walk 60mins
16 Aug - 22 Aug			Jog 3min/walk 3min -		Jog 12mins
			(repeat 5X)		Walk 20 mins

Week 6	Walk 10mins	Rest	Walk 10mins	Rest	Walk 5mins	Rest	Race Day 10km
23 Aug - 29 Aug	jog 15mins		Jog 5mins		Jog 10mins
	Walk 10mins		(repeat 3X)		Walk 5mins

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